Week 3 distance workout 2009



week three (recommended mileage between 30-38 40-50)

Upperclass runners AM run on own to build mileage this week.

Monday: mileage: (between 5-7)
1. 3:00 - 3:20   1 mile warm-up/daily dozen/ stretch
2. 3:20 - 4:05   (4 X 200) X 2 or 3. Hard 200, easy 100, walk 100. jog a 400 between sets.
3. 4:05 - 4:35	cool down  run about 3-4 miles
4. 4:45 Guts.


Tuesday: mileage: (between 4 - 7)
1. 3:00 - 3:20  1 mile warm-up/daily dozen/ stretch 
2. 3:30 - 4:15  35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 
3. 4:20 - 4:45  10 X 50 strides (4x400 handoffs) 5 gives, 5 gets start 40 meters from finish. get baton, go 40 around corner.
4. 4:45 meet on mezz: guts/pushups/pull-ups


Wednesday: 
1. 3:00 - 3:20   1 mile warm-up/daily dozen/ stretch
2. 3:20 - 4:05   Speed ladder 1x350, 1x300, 1x250,1x200,1x150: full out, walk 400 after each.
3. 4:05 - 4:35	cool down  run about 3-4 miles
4. 4:45 Guts.

Thursday: 
1. 3:00 - 3:30  1 mile warm-up/daily dozen/ stretch 
2. 3:30 - 3:40	hurdle flexibility drills 
3. 3:40 - 4:20  35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 
4. 4:20 - 4:30  10 X 100 on the 60's 
5. 4:30 meet on mezz: guts/pushups/pull-ups


Friday:	(between 4 - 7)
1. 3:00 - 3:30  1 mile warm-up/daily dozen/ stretch 
2. 3:30 - 3:40	hurdle flexibility drills 
3. 3:40 - 4:20  35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 
4. 4:20 - 4:30  10 X 100 on the 60's 
5. 4:30 meet on mezz: guts/pushups/pull-ups
6. 4:45 - 5:00	classroom



Saturday: on your own. 
1. PA Invite: mileage: (between 4-7)



Sunday: on your own.
1. long easy 7-9